Name: Playbook - Sam Sweeney - 6/10 Glutes, Hamstrings, Light Quads
Uploaded: 2026-06-17T00:04:47.528Z
Duration: 65 min
Description: 6/10 Glutes, Hamstrings, Light Quads

Megan

Cynthia Bartek

Sammi

Vanessa

Morgan

Jennifer

Amanda Smith

Nice! Love the sneaky lunges. Miss having some abduction work, so please add that back!

Julie

BEST. LEG. DAY. EVER! Ended up doing 30lbs over my hip thrust PR and 10lbs over my leg extension PR, and we’re not even on a build! Energy and motivation at an all time high today 🙌💓🤩🔥

Lisa

Vaishnavi

Loved that one. Sneaky lunges are the best

Diana

You trying to kill us with those sneaky lunges?! Woof! Loved it though! 💀 🙌

Kody Young

Katie

Donalee

wooooooow this was such a hard glute lift but it felt rly good!

Marla Sagatelian

Fave lower body in a while! I really love those sneaky lunges. They target my quads but surprisingly don’t bother my knees. 😃

McKenna

The sneaky lunges🫠🫠🫠🫠🫠🫠🫠🫠🫠🫠🫠🫠

Nani

The workout was awesome. But the best part was that I did it!!! I did not want to work out today. I even stopped and started twice. But I did it and now I’m a sweaty mess and so grateful. Thanks Sam

I compete strongman and this lift was one of the toughest leg days I’ve ever had. 🔥🔥🔥🔥🔥

Erin

First day back after a long road trip…perfect workout to get the blood flowing back to my legs😂

Dedra

Viktória

Crystal

Megan Laudick

It was another amazing sweaty ass kicking workout

Joanne Nichols

Bailey

The sneaky squats and leg extensions were a doozy!

Back at it with a good legs workout 🏋🏻‍♀️ ✨✨

JulieAnn

jackie

Chris

Ann-Marie

Andryana

Janelle

Lauren

Definitely felt strong during this workout 🍑🍑

Lacey

Catherine

Laurie

Way to finish the last leg day of this split!! ☠️🍑🥵

Stephanie

Ally

Love, love this especially the box Squat! 💥🔥

Mia Arrowsmith

Fantastic!! Excited to continue training with Sam’s program. Already starting to feel stronger!

Sofi

Holy leg workout. 😳😳🔥☄️☄️

Audi

Michelle 

Ashley Laas

Those sneaky lunges seemed like they be easy and then I was 🔥

This one was 🔥 my calves took a bit to loosen up.  So sore! Happy Friday ya’ll!!!

Sarah

Happy Friday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Lower body warm up and activation routine from app.

Glutes, Hamstrings, Light Quads: 

Pre Exhaust Set: 
1A. Glute Focused Hyperextensions: 4S/5R [5 second eccentric] 
1B. Hip Thrust: 4S/8R 

2. Wide Stance, Low Bar Box Squat [touch and go]: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Leg Extensions: 4S/8-10R 
3B. Sneaky Lunges: 4S/30 lunges total 

Compound Set: 
4A. Decline Bench Dumbbell Hamstring Curl: 3S/10-12R 
4B. Barbell Stiff Legged Deadlift: 4S/8-10R [3 second eccentric] 

5. Bench Banded Reverse Hyperextensions: 5S/10R [every 10 seconds]

6/10 Training Day Overview

Rep Range: 5R
Tempo: 5 second slow eccentric
Modification: bench reverse hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is the glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes as you raise your torso
- lift your torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes] 
- contract your glutes
- use a 5 second slow eccentric lower your torso with control

Glute Focused Hyperextensions

Rep Range: 8R 
Tempo: steady 
Modification: smith machine or dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with the hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract the glutes
- lower your hips until you feel a full stretch in the glutes. 
- continue Reps.

Barbell Hip Thrust

Pre Exhaust Set

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R
Tempo: steady 
Modification: dumbbell goblet box squat. 

*Box Height should allow you to be at 90 degrees depth or slightly below at the bottom of your squat. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a wider than hip width stance [ideally] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- lower your glutes to the box
- when you reach depth tap your glutes on the box, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, use tripod feet, and bring your hips in to press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep
- think about your shins being vertical at the bottom of the rep [keep this hip dominant]

Wide Stance, Low Bar Box Squat

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs. 
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower with control

Leg Extensions

Rep Count: 30R total 
Tempo: steady 
Modification: standard [close step] walking lunges. 

Set Up: 
- stand with your feet together
- press up onto the balls of your feet and hold this position 
- extend your arms forward or behind your head [to modify keep them by your sides]

Execution: 
- step one foot forward (keeping the heels off the ground) 
- lunge towards the front leg by driving the front knee towards/past your toes as you bend both legs and lower into a lunge. 
- press up through the balls of your feet as you bring the back foot to meet the front (heels stay off the ground)
- alternate each leg as you step forward. 
- do not let the arms swing or sway as you lunge
- stay up on the balls of your feet, keeping tension in the calves. If you need to rest the heels down in between reps to maintain balance, that is ok.

Bodyweight Sneaky Lunges

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell flat bench hamstring curls [or on floor]

Set Up: 
- set an appropriately weighted dumbbell behind the decline bench about a foot or so away. 
-  position yourself on the decline bench so your knees are on top of or hanging off the edge of the bench. 
- press your body into the bench from chest to quads. [keep hips pinned on the bench]
- extend your legs back towards the dumbbell and pin the weight between your feet

Execution: 
- keep your body glued to the bench, hips down, as you flex your ankles and curl the dumbbell up until you reach a full contraction in your hamstrings. 
- contract your hamstrings at the top of the rep. 
- release the weight and lower with control
- make sure you reach full extension in the legs at the bottom of each rep.

Decline Bench Dumbbell Hamstring Curls

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: dumbbell or kettlebell stiff legged deadlift.

Barbell Stiff Legged Deadlift

Rep Count: 10R 
*every 10 seconds
Tempo: steady 
Modification: banded glute bridge. 

Set Up: 
- position the glute loop band just above your knees
- position yourself in a prone position on a flat bench, hips line up with the edge of the bench and legs hanging off the bench. 
- press your chest/hips into the bench and bend your legs
- bend your legs at 90 degrees, point your toes out slightly and push the knees out against the tension of the band. 

Execution: 
- keep the crease of the hips glued to the bench 
- drive through the heels as you extend your legs out behind you
- push out on the band at the top of the rep and contract the glutes
- slowly lower the legs back to the bent position at the bottom of the rep. 
- keep tension on the hips throughout by pushing against the band.

Bench Banded Reverse Hyperextensions

6/10 Glutes, Hamstrings, Light Quads

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

6/10 Glutes, Hamstrings, Light Quads

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